Thanks for purchasing this plan. If your focus is time trials or you want to provide some top end to your road bike fitness then this 4 week plan should help ice the cake.

In order to get the best from this plan i have assumed that you already have a decent level of fitness and you have either been racing or have at least done some dedicated interval / structured training. If not you might want to consider one of my other plans which will be suitable before progressing to this as the intensity distribution is high across each of the weeks.

Week 1 starts off with some intensity to give you a sense of what to expect for the duration of this plan, you will end the week with a couple of days lower intensity but longer riding, ideally as with the other sessions you want to do these longer rides on the TT bike.

Week 2 builds on the first weeks intensity but with lower overall volume. We are trying to create a training stimulus which targets the upper aerobic / anaerobic capacity, but also allowing enough rest / recovery to be able to absorb the training, so only one longish ride.

Week 3 has the highest overall training stress with 500+ TSS. This builds on the previous two weeks where the sessions are similar but you'll notice they are harder.

Week 4, the final week really aims to test your ability and really challenge you. Volume is only 6 hours but there are 3 hard sessions in this week with the final session being the classic 2 x 20.

This will be 4 weeks of quality hard training. I'd suggest an easier week after completing this and perhaps time it so that your event is the following weekend to allow for the adaptation process to take place.